Daily WOD

Tue, Oct 10 2023

Mon, May 26, 2025 at 8:00am MURPH
10-10-2023 PARTNER WOD10-10-2023 OPTIONAL COMPETE STRCON 110-10-2023 OPTIONAL COMPETE SKILLCON 110-10-2023 MOBILITY

10-10-2023 PARTNER WOD


(Time, Int, Sc)
3 ROUNDS FOR TIME:
800-m run with a medicine ball
24 power snatches
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

Rx: 20/14, 155/105
Rx2: 14/10, 115/75
Rx3: 400m, 18 pwr. sn. @ 45/35

INTENDED STIMULUS
- 23:00-30:00.
- Runs in 6:00 or less.
- Snatches in 3:00 or less.
- Snatch loading that allows for a few touch-and-go reps, but will likely be performed as singles.
- 10 penalty burpees/athlete any time the medicine ball is put down on the ground.
- Reduce the load and/or distance of the run so you are able to complete each effort in under 6:00.
- Substitute with a bike, row, or ski as needed to work around injuries.
- Reduce the power snatch load so that you can consistently complete a total of 8 reps in under 1:00 during the workout.
- Scale to hang power or muscle snatches for beginner athletes having trouble with the coordination of the lift.
- Scale to hang power snatches, power cleans, or DB options for athletes needing to work around any injuries.


1st28:20 RxKherri Tue, Oct 10, 2023
2nd22:37 ScHannah Sm Tue, Oct 10, 2023
Megan M Tue, Oct 10, 2023
3rd24:16 ScSarah Y Tue, Oct 10, 2023
Lindsey C Tue, Oct 10, 2023
1st25:50 IntCooper T Tue, Oct 10, 2023
Willy Tue, Oct 10, 2023
2nd26:24 IntTom Tue, Oct 10, 2023
3rd32:20 IntShane H Tue, Oct 10, 2023

Kherri28:20 Rx
Willy25:50 Int
135#
Cooper T25:50 Int
135#
Tom26:24 Int
Shane H32:20 Int
Megan M22:37 Sc
55#, 10 lb ball
Hannah Sm22:37 Sc
65#, 10 lb ball
Keith22:52 Sc
solo, 55#
Lindsey C24:16 Sc
65#, 10 lb ball
Sarah Y24:16 Sc
65#, 10 lb ball
Alison26:13 Sc
45#, 10 lb bar
Katie E27:50 Sc
Solo- full 800m w/ 14# WB, 65#
Harley27:58 Sc
65#, 14 lb ball
Breanna27:58 Sc
65#, 14 lb ball
Marnie28:20 Sc
65#, 14 lb ball
Bob C30:40 Sc
Dana F32:20 Sc
Logan A32:54 Sc
Rebecca P22:45
1st round 800, second/third 400
Kelly P22:45
1st round 800, second/third 400
Matias26:13
95#, 10 lb bar
770-608-4635
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